4 Ways to build a healthier meal plan

Variety of foods

1. Increase the variety of whole foods you eat by incorporating more fresh fruits, vegetables, legumes, nuts, and whole grains into your diet.

2. Avoid processed foods and refined sugar whenever possible and replace them with healthier options such as honey or maple syrup.

3. Consume a variety of proteins such as lean meats, fish, eggs, beans, and nuts for a balanced diet.

4. Make sure to include some healthy fats such as olive oil, avocado, and nuts in your meals.

5. Stay hydrated by drinking plenty of water and limiting the consumption of sugary drinks and alcohol.

6. Incorporate physical activity into your daily routine, such as walking, running, cycling, swimming, or yoga.

7. Make sure to get adequate sleep every night to allow your body to rest and repair.

8. Avoid nutrient deficiencies by taking a daily multivitamin if necessary.

Balance your plate 

Start by loading your plate with 1/2 non starchy vegetables such as leafy greens, broccoli, cauliflower, bell peppers, or tomatoes. Add 1/4 lean protein such as grilled chicken, fish, lean beef, or tofu. Top off your plate with 1/4 starchy complex carbohydrates such as brown rice, quinoa, sweet potatoes, or whole-wheat pasta.

Portion Sizes 

When it comes to portion sizes, it's important to remember that eating too much of even healthy food can lead to weight gain. To avoid this, it's important to only eat until you feel satisfied, not full. It's important to note that it takes time for the message from your stomach to reach your brain, so it's best to give yourself a few minutes before overindulging.

Make gradual changes

1. Start by identifying the areas of your diet that need to be changed. This could include reducing your sugar intake, eating more fruits and vegetables, or incorporating more whole grains into your meals.

 2. Set realistic goals for yourself. For example, if you want to reduce your sugar intake, set a goal of replacing sugary snacks with healthier options, such as fruits and nuts. 

3. Make gradual changes to your diet. Don't try to overhaul your entire diet at once. Instead, start by making one small change at a time and then build on that. 

4. Track your progress. Keep a food journal or use an app to track what you are eating and how it is affecting your health. This can help you to stay motivated and to identify areas where you can make additional improvements. 

5. Celebrate your wins. Don't forget to reward yourself for making healthy changes. Celebrate the small successes along your journey to a healthier diet.